Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	4.07% 118kcal	47.7% 1383kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	27.6% 26.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	77% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	197% 256g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	26.4% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	5.2% 3.76g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	39.3% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	25.4% 254mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	46% 3.67mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	408% 9.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	133% 930mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	46% 1565mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	115% 1728mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Bread, whole-wheat, prepared from recipe, toasted:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and 7.8 times more Vitamin K than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 5 times more Vitamin B1, 2.3 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Bread, whole-wheat, prepared from recipe, toasted have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Bread, whole-wheat, prepared from recipe, toasted:

• Frozen Chopped Broccoli, Unprepared has 1.6 times more Calcium and 3.5 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 7.3 times more Copper, 4.2 times more Iron, 4.9 times more Magnesium, 7 times more Manganese, 4.1 times more Phosphorus, 1.6 times more Potassium, 15.2 times more Selenium, 15.9 times more Sodium and 3.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Bread, whole-wheat, prepared from recipe, toasted contains 11.7 times more Energy, 20.3 times more Fat, 19.9 times more Saturated Fat, 3.3 times more Omega 3, 92.9 times more Omega 6, 11.8 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 3.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.